Coach Hillary Kigar helps you set realistic goals when coming back from a break.

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NCAA runner turned high school coach Hillary Kigar has an answer for all things training!

Q: I haven’t run in about six months and I want to start up again. What are some realistic goals to begin with?

A great, initial goal is to stay consistent with your training and the number of days a week you run—especially if it has been a while since you were out on the roads and trails. Even if this is just one day a week, getting into a groove will help you remain on the running wagon. Additionally, it is always motivating to have a race on the calendar. Find a local 5K that’s about two months away and sign up.

Be sure to ease back into running, going out no more than every other day for the first week and slowly increasing your mileage, frequency and speed. Don’t be too hard on yourself by comparing where you are now to where you were six months ago. You’ll get there if you stay consistent. Don’t forget—having fun is an important goal too!

Have a question for Coach Kigar? Email editorial@womensrunning.com or tweet @womensrunning with the hashtag #AsktheCoach.

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